Wednesday, October 17, 2012
Posted by Mandee on October 17th, 2012
18 responses
] Warm up: P1: 200m row P2: 8 walking lunges with plate OH, 4 burpee box jumps complete 2 rounds WOD: A. 30 Turkish Get Ups (not for time) 24kg/16kg, alternating arms B. 15min AMRAP 10 KBS 32kg/24kg 10 box jumps 24" 10 ring dips Powerlifting: A. high bar back squat 1x5 @70%, 1x3 @75%, 1 x max reps @85%, rest 3minutes between B. weighted pull ups 3 x failure - 1 reps @70%, rest 3minutes between C1. 3x10 glute-ham raises, rest 30 seconds C2. 310 evil wheels, rest 30 seconds
18 responses to "Wednesday, October 17, 2012"
October 16, 2012 at 3:04 pm
October 16, 2012 at 3:13 pm
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October 16, 2012 at 3:22 pm
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October 16, 2012 at 3:26 pm
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October 16, 2012 at 4:01 pm
October 16, 2012 at 5:05 pm
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October 16, 2012 at 5:17 pm
October 16, 2012 at 7:42 pm
Thx!
October 17, 2012 at 3:00 am
October 17, 2012 at 3:35 am
October 17, 2012 at 3:50 am
October 17, 2012 at 2:27 pm
A. 20 reps with 16 kg
10 reps with 20 kg
B. 5 Rx'd
Dumbbell skull crushers